Caulfield Change Room Update

The Caulfield Change Room update is almost complete, with  the tiling in the women's change room  completed and the epoxy floor being laid all this week.

The refurbishment project aims to:
  • Provide an improved change and amenities environment for members and customers.
  • Respond to significant customer feedback regarding the current condition of the change rooms.
  • Increase accessibility and usability, notably for disability users, for the change room environment.
We hope you enjoy the progress pictures below - we can't wait to see our customers and members enjoying the final product!

Group Fitness Feature: What is Body Pump?

BODYPUMP is a Les Mills barbell weight lifting class offered at Monash Sport. This class is designed to tone and strengthen the whole body by challenging all your major muscle groups.

If you love BODYPUMP, try it at Caulfield, Clayton or Peninsula as a part of our NEW summer Group Fitness timetable, starting Monday 24 November!

At the beginning of each class, participants will be able to set up and collect their weights. It is important to select the right weight for your fitness – weights too light won’t push you and weights to heavy could damage you if you persist with the reps in the class.

All the moves in the class are choreographed to music, and work on the following areas after a warmup:
  • Squats
  • Chest
  • Back
  • Hamstring
  • Triceps
  • Biceps
  • Lunges/legs
  • Shoulders
  • Abs
The class always will finish with a closedown. As with all Les Mills classes, Les Mills has four new releases every year, where the class gets updated with new moves and new music.


Research has shown BODYPUMP:
  • Improves muscular endurance capabilities
  • Muscular strength gains measured on participants
  • Improved Aerobic Fitness
  • Fat Burning Benefit
  • Calorie Burning Benefit
  • Has a positive psychological benefit on participants

What our members love about BODYPUMP:

  • The class WILL change the way your body looks because it aims to work all the major muscle group to fatigue. Participants must remember to watch and listen to their instructor carefully as they will teach you the correct way to perform the moves. BODYPUMP is designed to move through different speeds to work all the muscles differently, producing fast changes.
  • It is a fun, social and motivating environment! All our instructors are fully trained and the music will get you going.
  • It helps your get out of an exercise rut - the music, moves and tempos are always changing! The class keeps you guessing and doesn’t let you slip into a predictable routine.
  • It accommodates for beginners and the experienced – because you pick your weight amount, you have the power to decide how challenging the class will be for you.

Exercise Tip - High Intensity Interval Training (HIIT)

warming up
The primary outcome from your exercise session is to cause a metabolic shift and therefore increase your basal metabolic rate after your session. What this means is that if you work hard in the gym you’ll still be reaping the benefits for up to 3 days later!
So, what do you have to do in order to create this effect?
Well, thanks to many, many studies and a large meta-analysis conducted on the effects of different types of exercise sessions, scientist have, in fact, observed the effects of what the optimal form and combination of training is. 
What is optimal?
Optimal for strength, longevity, fat loss and cardiovascular health. On a scale of “good, better, best” the following guidelines are considered your best form training in terms of efficiency, time and efficacy.
So, what should I do?
The ideal combination is to do a 60 minute training session consisting of 40 minutes of strength training followed by 20 minutes of high intensity interval training (HIIT). The idea is to perform compound, full-body training (squats, bench, deadlifts, rows, pull-ups and presses) and go as heavy as you can (mobility and ability depending, as well as ensuring quality of movement supersedes quantity).
Training multiple, large muscle groups and lifting heavy weights are extremely effective at increasing your lean body mass, resulting in an increased metabolic rate and increasing fat-burning efficiency. Dozens of studies have investigated the effects of HIIT training and have concluded this far superior than long slow duration endurance exercise or ‘cardio’. 
Unfortunately, not much fat-burning actually occurs in the gym, suggesting that unless you exercise for 16 hours a day, everyday, the stimulus applied to the body within your session is crucial in achieving in your performance and/or body composition goals. i.e, ‘cardio’ doesn’t result in a great enough stress to continue to reap benefits after the exercise bout is completed, whereas resistance training combined with HIIT is the ultimate combination to achieve your desired outcomes.
So, how do I HIIT?
It’s simple, although not easy, choose an ergometer (rower, bike, x-trainer, etc…) and alternate between harder and easy efforts. For most, a 1:1 ratio is a good starting point, i.e: 30 seconds fast, followed by 30 seconds slow, repeated 8-15 times.
Optimal performance and outcomes are achieved through the balance of training and recovery, therefore these recommendations are suggested to be employed up to three times in any given week, allowing sufficient recovery time in between sessions.